#GutcheckThursday – Workout of the Week – May 23, 2024

#GutcheckThursday - Workout of the Week - May 23, 2024

It’s that time of the year! As we head into Memorial Day Weekend, we always pause to honor military veterans across the world with the infamous hero workout, “Murph”, named for Navy Lieutenant Michael Murphy who was killed in action during Operation Red Wings near Asadabad, Afghanistan on 28JUN2005. LT Murphy was awarded the Medal of Honor for his actions calling for reinforcements on a satellite phone despite being shot in the process of calling. His heroic deed resulted in the eventual rescue of Petty Officer 1st Class Marcus Luttrell

Intended Stimulus

Long & grindy. Pace the first run to save steam for the long work ahead of you in the gym. Ambitious times for this workout are somewhere between 40-60 minutes, depending on if you wear a vest or not. Individuals not used to this amount of volume should seriously consider scaling

Movement Standards

The pull-up finishes at the top with chin-over-bar and at the bottom with elbows reaching full extension. Any pull-up variation is welcome: strict, kipping, or butterfly.

The push-up finishes at the bottom with chest & thighs contacting the ground and at the top with elbows reaching full extension

The air squat finishes at the bottom, hip crease below knee, and at the top with hips & knees reaching full extension

Remember: LT Murphy did not give his life for you to half-ass your reps. Do them correctly, scale appropriately, or find a different workout to do on Memorial Day.

Adaptations / Modifications / Scales

Modify, scale, and partition as needed to complete this workout in 60 minutes or less. Many will perform the gymnastics reps as 20 rounds of “Cindy” (5 pull-ups/10 push-ups/15 air squats) while others may perform 33 rounds of 3/6/9 and 1 round of 1/2/3

Consider jumping pull-ups or ring rows if needed this week

Modify your push-ups to box elevated or knee push-ups

Reduce the range of motion on your air squats if needed